The Best Single-Leg Exercises for Athletes

STACK Expert Scott Abramouski explains the value of single leg exercises and prescribes three exercises to help you balance your workout and prevent injury.

Regular squatting exercises are great for enhancing strength and building mass, but they pose a significant problem. When you train both legs at the same time, one leg may do the majority of the work and hide the weaknesses of the other.

You want both sides of your body working in tandem. If one side of your lower body is not producing an equal amount of force or tension compared to the other, you may be setting yourself up for injury.

These three single-leg exercises will help you balance your workout, so you can play at your full potential.

Front-Racked, Single-Leg Bulgarian Front Squat

This movement is great for strengthening and maintaining healthy hip flexors.

  • Use a weight such as a front-racked barbell, kettlebell or even a weighted vest to achieve proper resistance.
  • Perform the exercise, alternating legs.
  • Sets/Reps: 3x8 on each side.

Barbell Single-Leg Deadlift

Try this one for strengthening the posterior chain.

  • Choose a weight such as a barbell, dumbbells or kettlebells to achieve proper resistance.
  • Perform the exercise, alternating legs.
  • Sets/Reps: 3x8 on each side.

Barbell Single-Leg Hip Thruster

This one strengthens the posterior chain and activates the glutes.

  • Choose a weight such as a barbell or sandbag to achieve proper resistance.
  • Perform the exercises, alternating legs.
  • Sets/Reps: 3x8 on each side.

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Topics: LOWER BODY | WORKOUTS | EXERCISE | TRAIN | DUMBBELLS | INJURY | BARBELL | KETTLEBELL | LEG EXERCISES | WEIGHTED VEST